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G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603
530-217-3154

WOD Blog

Mon, May 5 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

Happy Birthday

Happy Birthday: Heather H

250525

(Time, Rx2, Rx3)
Rx
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars

Rx2/INTERMEDIATE
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars

Rx3/BEGINNER
For time:
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises

Skill Work/Post-workout
4 sets:
Front-rack carry (100 ft)
– Rest 1:00 between sets.
________________________________________
Intended Stimulus
Sub-10:00 for most athletes.
Close to a 1:1 balanced time split between rowing and toes-to-bars.
Descending rep scheme to allow for high intensity as the workout progresses.

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1^st	8:49 Rx2	Jacob W Mon, May 5, 2025
2^nd	11:17 Rx2	Sandie Mon, May 5, 2025
3^rd	11:33 Rx2	Robyn S Mon, May 5, 2025

Jacob W	8:49 Rx2	Knees above hips. 20# db front rack
Sandie	11:17 Rx2	Knee raises
Robyn S	11:33 Rx2	Knee raises
Dasha	9:40	Toes above hips
Stacey	9:46	Toes above hips

530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

Matthew Smith

I’ve been part of a handful of gyms over the years, and G Theory CrossFit has been the best! The community is amazing, and whether you’re new or experienced, you instantly feel welcomed. It honestly feels like a family, which is something I�

Loren Schneider

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

GregAcq

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Lorie Pinion

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

Angela Acquistapace

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.